Many people eat their food fast and carelessly.
However, eating slowly may be a significantly brilliant approach.
In fact, studies demonstrate that slower eating can help you to feel full and lose weight.
Eating your food too quickly increases the risk of becoming overweight.
A study of 60,000 people found the individuals who ate slowly were 42 percent less likely to be overweight than fast eaters.
Experts believe chewing slowly, savouring every bite and taking time over a meal could be an effective weight reduction strategy.
When you’re trying to lose weight, eating slowly and more mindfully can help you to eat less and lose weight. Recent research has demonstrated that it takes time for the brain to understand that it is no longer hungry.
When you eat your food quickly, your brain may fail to enlist the amount you’ve actually eaten and may make you end up eating excessively.
Many studies have demonstrated that eating more slowly and more mindfully can help you to eat less and manage your weight. Incorporate some simple ways to slow yourself off during meal time to help deal with your weight more effectively.
Specialists believe chewing slowly, savouring every mouthful and taking time over a meal could be an effective weight reduction strategy.
Hormones secreted from your gut takes time to reach your brain and signal satiety or satiation. If you’re a fast eater, you’ll most likely benefit from taking some extra time with your meals.
You may see that the slower you eat, the more satisfied you are. So fast eaters continue eating down their food well after they have had enough food.
Here are 7 effective tips to help you control your eating speed
- Don’t eat when you are stressed:
Before lunch or dinner time, take 10-15 minutes to relax and release your stress. Eating relaxed not only helps you enjoy your food more, it ensures you will chew slowly.
- Drink Water:
When you take a few sips of water or another drink, you have to put your fork down. This ensures you chew and swallow before putting more food into your mouth.
- Eat with your “other” hand:
Eating with your less dominant hand forces you to eat at a slower pace.
- Don’t eat in front of a TV:
Studies have shown that eating while watching TV makes you eat fast and without realizing how much you eat.
- Chew Thoroughly:
Don’t gulp down your food. Instead, chew it patiently and long enough to mix it with saliva. Saliva contains enzymes which break down food and facilitate digestion. Experts of Ohio State University recommend that you chew each piece of food 30 times if it’s dense and 10 times if it’s soft.
- Eat Many Small Meals:
Having small meals multiple times a day (every 2-3 hours), instead of only 2 or 3 meals spaced apart, ensures you will not get too hungry. Research has shown that we are too hungry not only do we tend to make poor food choices, we also eat fast.
- Take Small Bites:
Again, researchers from Arizona State University found that cutting food into smaller pieces leads to early satiety.